Contributed By: ningwan
magazine
Cooked noodles form the crust to hold a vegetable egg mixture.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Egg & Cheese
Actual Cooking Time: 1 hour
Number of Servings: 6
Special Features: Vegetarian
Nutrition Content: Good Source of Calcium
High Fiber
Meal Type: Entree
Ingredients
1 lb. Thin spaghetti
1 tbsp Olive oil
1 Small onion, chopped
3 cloves Garlic, minced
1 Medium red bell pepper, diced
1 tbsp Whole wheat flour
1 1/2 cups Nonfat milk
3 cups Chopped fresh spinach
1 tsp Dried Italian herb mix
1/2 cup Liquid egg substitute or 2 egg whites
3 tbsp Grated Parmesan cheese
Preparation
1. Cook spaghetti according to package directions, omitting salt. Lightly coat 10-inch deep-dish pie plate or ovenproof casserole with cooking spray. Drain pasta; arrange in pie plate or casserole, forming crust. Set aside.
2. Preheat oven to 350F. In large skillet, heat oil over low fat. Add onion, garlic and bell pepper. Cook, stirring often, until onion is softened, about 3 min. Sprinkle vegetable mixture with flour. Cook, stirring, 1 min. Remove skillet from heat. Whisk in milk, a little at a time. Return skillet to medium-low heat, stirring until sauce thickens. Remove from heat; add spinach. Cool mixture slightly; stir in herb mix and egg substitute. Pour mixture into pasta crust and sprinkle top with cheese.
3. Bake until filling is set and heated through, about 30min. Serve hot.
Cook's Notes
Nutrition Information
Calories: 277
;
Total Fat: 6 g
;
Saturated Fat: 1 g
;
Polyunsaturated Fat: 0 g
;
Carbohydrates: 42 g
;
Protein: 14 g
;
Vitamin A: 1624 IU
;
Vitamin C: 40 mg
;
Calcium: 205 mg
;
Sodium: 251 mg
;
Iron: 4 mg
;
Fiber: 5 g